3 essential foods for hair growth and strengthening that you should eat every day

B vitamins are often referred to as responsible for beauty. Each of them is particularly useful in different areas. So, for example, vitamin B7 (the same biotin) is responsible for the health of curls and nails. It stimulates the production of its own collagen in the hair, thus preventing damage, loss and dryness of the strands.

Multivitamin complexes for women, as well as beauty supplements, are often enriched with biotin. However, getting all the nutrients from natural foods is much more helpful. And in the case of biotin, it’s not that difficult!

Biotin is found in most animal products. But this food is particularly rich.

The daily intake of vitamin B7 is around 50 micrograms. One egg contains about 10 micrograms of such a substance. At the same time, it is worth remembering one important nuance: biotin from raw eggs is not absorbed by the body, therefore it is better to boil eggs or cook an omelet or other variant of a small – hot breakfast.

Most biotin is found in certain categories of organ meats. However, in the classic chicken breast there is a lot of this substance.

Biotin is found in all dairy products. However, based on research, it has been found that Camembert and blue cheese are especially rich in this component.

Read also: Which vitamin to take to reduce gray hair – and which products contain the most

Remember that the absorption of biotin is hampered by the maximum amount of sugar in the diet. But increasing the dose of magnesium, on the contrary, improves the bioavailability of the nutrient – just like the use of biotin with other B vitamins.